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This content comes from Closed Captioning that was broadcast along with this program.

>>so if you're planning on dining out over the weekend or grabbing dinner to go during the week, it can be a challenge to eat healthy, even that salad or perhaps the fish dish can be loaded with calories.

>>so how do you make the right choices and more importantly avoid the hidden fat? dawn is a registered dietican and contributor to "health" magazine.

>>you open the menu and you see words like "smothered." avoid smoked, that's high fat meats. avoid glazed. look for words like "infused."

>>you think salad, i'm going to be good, i'm going to be fine.

>>chopped salad, that's a fat trap. you have tons of stuff chopped up in there, you have no idea what what you're eating, bacon,
dried fruit
, that's 800 to 1,000 calories. shocking, right?

>>yeah.

>>so you could have a salad but slim it done with topping swaps. chopped a is a low-calorie topping. you could do
fresh fruit
. it saves you about four times the calories of
dried fruit
. a high flavored cheese like a
blue cheese
so use just a little bit. do dressing on the side but squeeze a ton of lemon in there because you're going to cut the calories in half and instead of dumping it on --

>>spoon it on.

>>we would think an omelet is a
healthy choice
. after all, it's an omelet.

>>fat trap. here's why. it's three plus eggs, a quarter cup of cheese, heavy cup of whipping cream to make it fluffy. that baby is 600, 700 calories. get an
egg sandwich
on an
english muffin
.

>>that instantly surprises me, a, because it's on bread.

>>well that,
english muffin
is a portion controlled little magic piece. can you only fit like one egg on there, one slice of cheese, maybe a tomato. so it keeps it portion controlled.

>>even with cheese on it's better?

>>it's tiny. just get the
english muffin
with no butter.

>>and you're soaking up 400 calories every time you take a bite.

>>what's our solution?

>>solution --

>>can we do that? absolutely. put a little bit of oil on your plate. here is the magic. this is
balsamic vinegar
. pour a lot of that on your plate, cut the calories in half and enjoy your bread but a lot less calories.

>>i get some higher quality balsamic, it makes all the difference.

>>do you keep it in your suit jacket?

>>i do.

>>moving on to fish. again, the assumption is it's fishs a fish, it must be healthy.

>>fat trap. this is ten ounces of fish. tons of calories.

>>alternative?

>>get grilled fish, it's a much more controlled way to get fish.

>>and pasta?

>>my weakness in life.

>>you read a menu that says
gluten free
. it's not the same as
low calorie
. if you have to eat
gluten free
because your ciliac, go with something like a